Wrongly misrepresented as a sign of good living in many countries, abdominal or visceral fat has been implicated in a variety of diseases and metabolic disturbances including increased risk of diabetes and cardiovascular disease.
According to the Journal of Nutrition, a publication of the American Society of Nutrition abdominal adiposity and visceral adipose tissue in particular is linked independently to the pathogenesis of cardiovascular diseases and diabetes. Emerging evidence from current studies also suggests that increased consumption of sugar-sweetened beverages or carbonated drinks is associated with the accumulation of abdominal fat.
There are dangers associated with the accumulation of abdominal fats these include;
Reduced impact of Exercise
Generally, exercises help the body burn excess fat and has been proven to aid in weight loss and management. However, according to a publication in the Canadian Journal of Physiology and Pharmacology abdominal fat is reducing the outcome of exercise.
Excess abdominal fat has been linked to both male and female infertility. In women the accumulation of fat around the waist line and trunk has been found to reduce natural and assisted pregnancy rates. This is supported by studies which indicated that the subcutaneous abdominal Fat is responsible for the increase in the production of estrogen which leads to hormonal imbalances that results in Anovulation (failure to ovulate). It has also been established that loss of abdominal fat in sub fertile men can result in the improvement of sperm quality.
Excess abdominal fat increases the risk of dying from heart disease according to a new study. According to the American College of Cardiology, the accumulation of abdominal fat is associated with newly discovered risk factors related to worsening heart disease.
Another important disease condition that has been linked to the accumulation of abdominal fat is diabetes. As established earlier, the risk of diabetes and insulin resistance is significantly increased with the increase in visceral fat. A consensus statement released by The Obesity Society, and the American Diabetes Association identified waist circumference as a “stronger predictor of diabetes” than BMI.
Accumulation of abdominal fat can also cause
- Sleep apnea (A serious sleep disorder which involves the interruption of breathing during sleep)
- Premature death from any cause and
- High blood pressure
How to Get Rid of Visceral Fat
Abdominal fat is sometimes referred to as stubborn fat because it is quite difficult to eliminate once accumulated. Getting rid of abdominal fat is the sure way of reducing your risk of diabetes, hypertension and other metabolic disorders.
Avoid Sedentary Lifestyle
Taking fewer than 5000 steps daily can significantly hamper your ability to lose abdominal fat.
Avoid Sugar & Sugar-Sweetened Food & Drinks
Your best chance of reducing your abdominal fat is the reduction in sugar intake. Several studies have established the link between sugar and increased accumulation of fat in the abdomen
Reduce Carbohydrate Intake Eat More Protein
Improved protein intake can significantly affect abdominal weight loss results. Proteins boost metabolism by 80-100 calories per day and reduce cravings by 60%. Taking lesser amount of carbohydrates can result in 2-3 times more weight loss than low-fat diets.
Eat Food Rich in Fiber
Fiber generally increase the feeling of fullness thereby helping you eat less. A food rich in soluble and viscous fibers can significantly improve abdominal weight loss results.